RTS Block 10. Week 4. Day 1.

sRPE @6

BW - 227

High Bar Squat - 

-    280X9(PR) @7

-    255X6, 6, 6 @5.5/7

TnG Bench - 

-    127.5X10 @6.5

-    135X10 @7

030 Tempo Bench - 190X2 @8

RDL - 190X10, 10, 10 @5/7.5

Chins - BWX3, 3, 3 @~8.5

Stationary Bike - S.I.T.; 12 minutes

Reducing volume a bit this week and going straight into the new block next week in lieu of finishing the block with the same volume and pivoting next week.  This is all to mitigate disruptions around Thanksgiving.

RTS Block 10. Week 3. Day 3.

sRPE @7.5

BW - 226

TnG DL -

-    335X6 @7

-    285 (90 sec. rest)X6, 6, 6, 6, 6, 6 @5/8

Cambered Bar Bench (2 min. rest) - 135X8, 6, 4, 4, 4 @8/7

Front Squat-

-    160X5 @5

-    175X5 @6.5

-    185X5 @7.5

BB Rows - 165X8, 8, 8, 8 @7.5/10

super-set with

Machine OH JM Press - X16, 13, 11 @~9.5

RTS Block 10. Week 3. Day 2.

sRPE @7

BW - 227

Hack Squats (90 sec. rest) - 80X10, 10, 10, 10 @6.5/8.5

Dips (90 sec. rest) - BWX8, 6, 6, 5, 4 @7/8.5

PBN - 65X8, 8, 8, 8 @6.5/7.5

Walking Lunges - BWX7, 7, 6 @7.5/8

GHR Sit-Ups - BWX10, 9, 8 @8/9

super-set with

GHR - BWX13, 11, 10 @~8

Stationary Bike - S.I.T.; 12 minutes

RTS Block 10. Week 3. Day 1.

sRPE @7.5

BW - 228

High Bar Squat -

-    275X6 @6.5

-    (90 sec. rest) 235X6, 6, 6, 6, 6, 6 @4/5

TnG Bench -

-    125X10 @5

-    130X10 @6.5

-    135X10 @7

-    137.5X10 @8

RDL (90 sec. rest) - 185X10, 10, 10, 10 @5.5/8.5

Chin-Ups - BWX3, 3, 3 @8.5/9.5

super-set with

Push-Ups - BWX12, 8,8 @~9

Stationary Bike - S.I.T.; 12 minutes

RTS Block 10. Week 2. Day 3.

sRPE @7

BW - 225

TnG Deadlift  - 

-    325X6 @6.5

-    (90 sec. rest) 280X6, 6, 6, 6, 6, 6 (Vol.PR) @4.5/7

Cambered Bench (2 min. rest) - 137.5X8(PR), 8, 8, 8, 8 @~7.5

Front Squat - 

-    170X5, 5 @6

-    175X5 @7

BB Rows - 160X8, 8, 8, 8 @7.5/9.5

super-set with

Machine OH JM Press - X14, 11, 9 @~9

Late for Friday night plans so skipped conditioning. 

RTS Block 10. Week 2. Day 2.

sRPE @ 6.5

BW - 224

Hack Squats (90 sec. rest) - 75X10, 10, 10, 10 @5.5/9.5

Dips (90 sec. rest) - BWX10, 6, 5, 5, 5, @9/8

PBN - 65X8, 8, 8, 8 @6.5/9.5

Walking Lunges - BWX7, 7, 6 @6/6.5

GHR Sit-Ups - BWX10, 7, 7 @9/7

super-set with

GHRs - BWX11, 8, 7 @~7

Stationary Bike - S.I.T.; 12 minutes

RTS Block 10. Week 2. Day 1.

sRPE @7

BW - 225

High Bar Squat (90 sec. rest) - 

-    265X6 @6.5

-    230X6, 6, 6, 6, 6, 6 @4.5/5.5

TnG Bench - 135X10, 10, 10, 10 @6/8.5

Tempo 0-3-0 Bench - 177.5X2 @7.5

RDL (90 sec. rest) - 185X10, 10, 10, 10 @6.5/9

Chin-Ups - BWX3, 3, 2 @8.5/9.5

super-set with

Push-Ups - BWX11, 8, 7 @9/10

Stationary Bike - S.I.T.; 12 minutes

Same workout much easier in week 2.

RTS Block 10. Week 1. Day 3.

sRPE @7.5

BW - 227

TnG DL (90 sec.rest) - 

-    315X6 @6

-    275X6, 6, 6, 6, 6, 6 @4.5/5.5

Cambered Bench - (120 sec. rest) - 135X8, 6, 5, 4, 4 @7/8

Front Squat - 180X5, 5, 5 @7/7.5

BB Rows - 155X8, 8, 8, 8 @7/9.5

super-set with

Machine OH JM Press - X15, 11, 10 @~9

Stationary Bike - S.I.T.; 12 minutes

DOMS not bothering me nearly as much today.  Long session though.

RTS Block 10. Week 1. Day 2.

sRPE @8

BW - 225

Hack Squats (90 sec. rest) - 70X10, 10, 10, 10 @6/9

Dips (90 sec. rest) - BWX7, 6, 5, 5, 4 @7/8.5

PBN - 65X8, 8, 8, 8 @7/8.5

Walking Lunges - BWX6, 6, 6 (per leg) @6

GHR Sit-ups - BWX6, 8, 8 @7/8.5

super-set with

GHR - BWX10, 8, 8 @7.5/8

Stationary Bike - S.I.T.; 12 minutes

DOMS from prior session severely hampered performance on Lunges and GHRs.  

RTS Block 10. Week 1. Day 1.

sRPE @8

BW - 228

High Bar Squat - 

-    285X6 @8.5

-    225X6, 6, 6, 6, 6, 6 @4.5/6

TnG Bench -

-    135X10 @6

-    137.5X10 @7

-    140X10, 10 @8/9.5

030 Bench - 175X2 @8

RDL - 

-    185X10, 10, 10 @5.5/8.5

-    155X10 @8

Chin-Ups - BWX3, 2, 2 @~9

super-set with

Pushups - BWX10, 7, 7 @10

First session back after a week off.  Expect some of these numbers to go up slightly and/or RPEs to come down.  But the main point of this block is variety and getting a lot of work into a shorter period of time, so absolute loading isn't really the goal. 

Post Meet Pivot Week 1. Session 3.

sRPE @6

BW - 226

Deadlift - 345X1, 1 @~5.5

Press - up to 140X1 @10

Toes-to-Bar - BWX4, 4 @~8

Stationary Bike - S.I.T.; 10 minutes

Post Meet Pivot Week 1. Session 2.

sRPE @6

BW - 227

Bench - 185X3, 3 @~6

Chins - BWX3, 3 @9

BB Rows - 185X3, 3 @~7

Pushups - BWX14 @10

Leg Extensions - X14 @10

Stationary Bike  S.I.T.; 10 minutes

Post Meet Pivot Week 1. Session 1.

sRPE @ 5.5

BW - 229

Squats - 350X1 @5.5

Dips - BWX8, 7 @~8

Lunges - BWX11, 10 @~8

BB Curls - 60X10, 8, 8, 10 @9.5/10

super-set with 

Lying Leg Curls - X10, 10, 7 @8.5/10

Stationary Bike - S.I.T.; 10 minutes

Chitown Showdown Meet Recap

 BW - 215 (100 kg Class)

Squats - 364, 380, 424 (PR)

Bench - 204, 221, 237 (Meet PR)

Deadlift  353, 375, 424 (Meet PR)

Total - 1086 (Meet PR)

RTS Block 9. Week 2. Day 2.

sRPE @6.5

BW - 229

SBS Box Squats - 200X8, 8, 8 @~6

Spoto Bench - 

-    180X3 @7

-    187.5X3 @8

-    197.5X3 @8.5

Dips - BWX10, 8, 7 @~9.5

GHR - BWX13, 11, 8 @~9

super-set with

Leg Extensions - X15, 13 @6

RTS Block 9. Week 2. Day 1.

sRPE @7.5

BW - 230

Squats - 

-    315X5 @7.5

-    342.5X3 @8

-    365X1 @8.5

Feet-Up TnG Bench - 

-    135X10 @6.5

-    140X10 @7

-    145X10 @7.5

-    150X10 @9

Deadlift -

-    310X5 @7

-    295X5, 5 @5.5/6.5

Straight-Arm Pushdowns - X14, 13, 12, 10 @10

super-set with 

Leg Extensions - X15, 12 @6

RTS Block 9. Week 1. Day 3.

sRPE @7.5

BW - 228

Deadlift - 

-    335X5 @7.5

-    355X3 @8

-    372.5X1 @7.5

Bench -

-    210X1 @8

-    185X4, 4, 4, 4 @~7.5

Squats - 290X5, 5, 5 @~5.5

Machine OH JM Press - X15, 13, 10 @9

super-set with

Leg Extensions - X14, 14 @~6

RTS Block 9. Week 1. Day 2.

sRPE @6

BW - 226

SSB Box Squats - 195X8, 8, 8 @6.5/7.5

Spoto Bench - 

-    177.5X3 @6.5

-    185X3 @8

-    190X3 @8

Dips - BWX9, 7, 6 @~9

GHR - BWX13, 10, 10 @~8

super-set with

Leg Extensions - X15, 12 @~5.5

RTS Block 9. Week 1. Day 1.

sRPE @7

BW - 225

Squats - 

-    315X5 @7

-    340X3 @7.5

-    362.5X1 @8

Feet-Up TnG Bench - 

-    135X10 @7

-    137.5X10 @7

-    140X10 @8

-    142.5X10 @9

Deadlift - 310X5, 5, 5 @5.5/7.5

1-Arm Alternating Pulldowns - X13, 12, 9, 9 @9.5/10

super-set with

Leg Extensions - X14, 12 @~5.5

RTS Block 8. Week 3. Day 1.

sRPE @7.5

BW - 229

Pause Squats - 310X2 @7.5

Squats - 295X5, 5, 5 @~5.5

Larsen Bench - 

-    135X10 @6.5

-    140X10 @7

-    145X10, 10, @8.5/10

TnG DL - 325X6, 6, 6 @7.5/8.5

GHR - BWX14, 10, 9 @9/7.5

super-set with

Leg Extensions - X13, 13 @~6

Stationary Bike - S.I.T.; 10 minutes